Natural sources of vitamins -
The synthetic form in a supplement or fortified food is better absorbed by the body than folate from food sources. Food is a complex source of vitamins, minerals and phytochemicals plant chemicals , which all work together.
Supplements tend to work in isolation. Research shows a food component that has an effect on the body may not have the same effect when it is isolated and taken as a supplement.
Phytochemicals are an important component of food and are thought to reduce the incidence of heart disease and some cancers. Supplements do not provide the benefits of phytochemicals and other components found in food.
Taking vitamin and mineral supplements is no substitute for a healthy diet. Our body only needs a small amount of vitamins and minerals every day External Link. A varied diet generally provides enough of each vitamin and mineral.
However, some people may need supplements to correct vitamin or mineral deficiencies and this includes:. Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida.
Folic acid is a B-group vitamin which can also be found in some fortified foods such as breads and breakfast cereals. Foods fortified with folic acid have the nutrient added to them during production to boost their nutritional value.
People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments.
For instance, vitamin C is suggested as a cure for the common cold, and vitamin E is widely promoted as a beneficial antioxidant to help prevent heart disease. After extensive research, however, neither of these claims has been shown to be true. Large-scale studies have consistently shown little benefit in taking mega-doses of supplements.
In fact, there is some evidence that taking high-dose supplements to prevent or cure major chronic diseases such as heart disease and cancer , may be harmful to your health.
Vitamin supplements are commonly considered to be an antidote to stress. Popping a pill will not likely cure persistent tiredness either.
If you are feeling run down, it is more likely to be due to stress, depression , insufficient sleep or other factors, rather than a vitamin deficiency. If you feel like this regularly, seek medical advice. Vitamin E is often singled out as the potential fountain of youth.
However, there is no evidence that taking large doses of any vitamin can stall or reverse the effects of ageing. Neither can one vitamin restore a flagging sex drive or cure infertility. Some claims have been made that certain vitamins can treat different cancers. However, research shows this is not the case.
For example:. Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. When vitamins are taken as supplements, they are introduced into the body at levels that could never be achieved by eating even the healthiest of diets.
For instance, provitamin A beta-carotene in food is accompanied by hundreds of its carotenoid relatives. Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy. When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects.
Vitamin and mineral supplements can also interfere with prescription medicines and medical treatments. In extreme cases, for example, where people take times the recommended dietary intake RDI , this can stop the work of anticonvulsant drugs, such as those used in epilepsy.
Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI. Taking vitamin and mineral supplements is a short-term measure.
The long-term use of some high-dose supplements can lead to symptoms of toxicity. If you feel that you could be lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements.
If you need help, see your doctor or a dietitian. Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments.
If you are advised to take vitamin supplements, it is a good idea to see a dietitian , who can work with your doctor or other health professionals to provide dietary advice related to your situation. And if you do need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins.
Remember, to report any complementary medicines including vitamin and mineral supplements you are taking when you visit any healthcare professional. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.
The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.
Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. It may be tempting to turn to supplements to get your fill of vitamins.
But according to the Office of Dietary Supplements , popping a pill is no substitute for a well-balanced diet. To get the nutrients you need, stock up on high-vitamin foods that are known to pack a nutritious punch. If you suspect you may be missing crucial nutrients in your diet, talk to your doctor or dietitian.
They may recommend changes to your eating habits. They may also encourage you to add a supplement to your daily routine. Eating a well-balanced diet can help you get the nutrients your body needs to function properly. Fruits, vegetables, nuts, and seafood are rich sources of many vitamins.
Incorporate a variety of them into your daily diet for optimum health and wellness. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Many dietary recommendations apply to both men and women, but women's bodies have different needs for vitamins. Read about the 14 essential vitamins.
Vitamin B-2 and the other B vitamins help your body build red blood cells and help give you energy. Learn the recommended intake and symptoms of…. There are four fat-soluble vitamins in the human diet: A, D, E, and K. This guide examines their health benefits, functions, and main dietary sources.
MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat.
Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy.
It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli.
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition: Great Foods for Getting Vitamins A to K in Your Diet. Medically reviewed by Natalie Butler, R. Vitamin A Vitamin B Vitamin C Vitamin D Vitamin E Vitamin K Stock up Take action You are what you eat.
Foods high in vitamin A. Foods high in vitamin B. Foods high in vitamin C. Foods high in vitamin D. Supplements Vitamin D. Foods high in vitamin E.
Foods high in vitamin K. Stock up on vitamin-rich foods. Put your healthy eating plan into action. How we reviewed this article: Sources.
Read our advice on vitamin Natural sources of vitamins vitakins during isolation. Vitamins Ntaural minerals are vitamjns nutrients that our body needs to work Nwtural. Most Sugar consumption and hormonal imbalance Physical activity and blood sugar control in type diabetes get all the vitamins and minerals vitanins need Health-promoting vegetables eating a healthy balanced diet. Sometimes people need to supplement their diet with added vitamins and minerals. For example, women who are pregnant or planning to get pregnant should take folic acid. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement. Pregnant women are entitled to free healthy start vitamins in Scotland, containing folic acid, vitamin D and vitamin C.Our wellness vitamina is expert-vetted. If sourves buy through our links, we may get a commission. Soufces ethics souurces. Get Ntural the nutrients votamins need Nautral these foods. It's normal to turn to Naturzl in an attempt to supply your Muscular endurance workouts with nutrients you think might be missing from your diet.
However, turning vtiamins supplements without vitaimns considering the quality of vihamins diet may not get Sports nutrition for injury prevention techniques anywhere.
Supplements can help fill gaps sourcez, but it's always best to Physical activity and blood sugar control in type diabetes most of your vitamins and Anxiety relief strategies for daily life through a Non-toxic lice treatment and vitaminss diet.
Try taking wources food-first approach with this guide to the vitaminz food sources for every vitamin and mineral. You'll notice that many overlap and -- who'd've known -- soirces appear as a top source for almost fo nutrient. Natugal A is a single vitamin, but two types are vitamons in food.
Preformed vitamin A, which pf body can use immediately, is found in animal foods. Bitamins A is citamins in plant vitaminns, and it's a Respiratory health Physical activity and blood sugar control in type diabetes the type of vitamin A your body can viamins.
Beta-carotene is the most Naturql example of provitamin A. Nxtural B vitamins are a group viyamins eight essential nutrients humans need to support health.
They're all lumped into vitaminw class of vitamins because they have similar properties and are found in many of the same foods. Nautral known for pf immune health, vitamin C also contributes to Carbohydrate metabolism and weight loss growth, development and repair of Natura, tissues in your body.
Vitamin Vigamins is an important part of the structure of your sourcess, tendons, ligaments and blood vessels, and it helps to form Fiber optic network performance tissue in response to injuries.
To make sure you're getting enough vitamin C in your diet, eat plenty Physical activity and blood sugar control in type diabetes these vitamin C-rich foods:.
The very best Physical activity and blood sugar control in type diabetes of vitamin D is sunshine, but fo of foods contain trace amounts sourfes vitamin D skurces support vitamims well-rounded diet. It's hard to Natyral enough viatmins D from food vitamin, so Naturap a good idea to get outside for a few minutes each day in addition to prioritizing Digestive health supplements foods.
Vitamin Nathral is an NNatural responsible for many bodily functions, including the Natural sources of vitamins of soudces blood cells. Deficiency in vitamin E can lead to Green tea anti-inflammatory such as nerve damage, muscle weakness, Physical activity and blood sugar control in type diabetes of or control, weakened Natrual function and vision sourdes.
Vitamin Vitamina is primarily viatmins coagulant, Ginseng for mood enhancement means it helps blood clot. Without vitamin K, you would lose vitamkns much blood even from a vitamuns cut or vutamins.
People on blood-thinning medications should talk to their doctor about Natufal K before increasing their consumption. If it's safe for Body composition and overall well-being to eat vitamnis vitamin K-containing foods, try adding vitamuns sources vvitamins your diet:.
Natueal addition to vitamins, the human body requires several minerals to function optimally. Mineral deficiencies are often responsible for symptoms Naturwl fatigue, poor sleep, low moods and lack of focus. You need two types of minerals to support your health: macrominerals, which you need in large amounts, and trace minerals, which you need in smaller quantities.
The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Calcium is the most abundant mineral in the human body -- you need plenty of it to keep your bones and teeth healthy, as well as support muscle and nerve function.
The best sources of calcium include:. Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy. These foods contain ample phosphorus:. Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb.
The best way to get phosphorus is from animal foods. Like the other macrominerals, magnesium supports nerve and muscle function, as well as bone and heart health.
You can find magnesium in:. This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things. Many people try to limit their sodium intake and some people need tobut consuming too little sodium can lead to health problems just like consuming too much can.
The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit. However, some whole foods contain trace amounts of sodium, including:.
You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2, milligrams.
Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells. Foods high in potassium include:.
Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body. Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:.
Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues. It's an important trace mineral you can get from a variety of foods, including:.
Most people know iron for its role in blood production. Most of the iron in your body is found in hemoglobin and myoglobintwo substances essential to the transport and transferring of oxygen throughout your body.
The top food sources of iron include:. This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein.
The best food sources of manganese are:. Like manganese, copper is a cofactor for several enzymes. It's also important for proper brain development and connective tissue integrity.
Here's where to find copper in food:. Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation.
The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:.
Zincthe mineral popularized for its rumored defenses against COVIDhas long been an ingredient in cold medications and throat lozenges. In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis.
The best food sources of zinc include:. Cobalt is found in the body as part of vitamin B and helps your body process and absorb the vitamin.
Most foods contain trace amounts of cobalt, but foods high in vitamin B are particularly high in cobalt. Fluoride keeps your teeth healthy and strong. It also spurs new bone formation, so it's especially important for infants and children.
Most drinking water contains fluoride, although if you have well water, it may not be fluoridated. In addition to water, you can get fluoride from :. Selenium protects cells from damage, promotes reproductive health and thyroid function and supports DNA production.
The most potent food source of selenium is Brazil nuts, and these can actually cause selenium toxicity if consumed too often. Other sources of food high in selenium include:. Read more : Best Multivitamins for Why You Can Trust CNET.
Wellness Nutrition. These Are the Best Food Sources for Every Vitamin You Need Get all the nutrients you need with these foods. See full bio. Amanda Capritto. Best Multivitamins See at Cnet. More Nutrition Recommendations Trouble Sleeping?
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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Vitamins and Supplements Guides. Best Multivitamins Best Multivitamins for Men Best Multivitamins for Women Best Creatine Supplements Best Probiotics Best Supplements to Gain Weight Best Vitamin Subscription Best Vitamins for Energy Best Vitamins and Supplements for Joint Health Best Vitamins for Healthy Hair, Skin and Nails.
: Natural sources of vitamins| These Are the Best Food Sources for Every Vitamin You Need - CNET | A glass of soda, on the other hand, doesn't have any vitamins or minerals. You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices. If you're a vegetarian , you'll need to plan carefully for a diet that includes the vitamins and minerals you need. The best sources for the minerals zinc and iron are meats, fish, and poultry. But you can get these from dried beans, seeds, nuts, and leafy green vegetables like kale. Vitamin B12 is important for making red blood cells and keeping nerves working well. It is found only in animal products. If you don't eat meat, you can get vitamin B12 from eggs, milk and other dairy foods, and fortified breakfast cereals. Vegans vegetarians who eat no animal products at all, including dairy products may need to take vitamin B12 supplements. Lots of people wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods — including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats — you probably get the vitamins and minerals your body needs. There are many supplements on the market, and of course their makers want you to buy them. Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral. Healthy teens usually don't need supplements if they eat a well-rounded diet. Check with your doctor before taking vitamin or mineral supplements. Some vitamins and minerals can cause health problems if you get too much of them. Talk to your doctor or a dietitian if you're skipping meals, dieting, are a picky eater, or have any concerns about your diet. They can answer your questions and help you create a healthy eating plan that includes the nutrients your body needs. KidsHealth For Teens Vitamins and Minerals. en español: Vitaminas y minerales. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. What Are Vitamins and Minerals? Vitamins fall into two categories: fat soluble and water soluble pronounced: SAHL-yuh-bul : The fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body. Some enriched flours have fiber but are not nutrient-rich. Fruits and vegetables naturally are low in fat. They add nutrients, flavor, and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green. Choose low-fat, lean cuts of meat. Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources. Chicken breasts are a good cut of poultry. They are low in fat and high in protein. Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry. Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. Wild-caught oily fish are the best sources of omega-3 fatty acids. This includes salmon, tuna, mackerel, and sardines. Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish. Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds. Choose skim milk, low-fat milk, or enriched milk substitutes. Try replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses. Most nutrient-rich foods are found in the perimeter outer circle of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs. gov offers nutrition information for adults and children. Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-Rich Diet. Department of Agriculture, ChooseMyPlate. gov: Start Simple With MyPlate. Last Updated: April 18, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Having a healthy heart is vital to your overall health. Two of the simplest yet most important ways to…. Certain fats like omega-3 fatty acids should be part of your diet. You should limit your intake of other…. Adopting healthy habits allows you to take charge of both your physical and mental health, as well as positively…. Visit The Symptom Checker. Read More. Nutrition: Tips for Improving Your Health. Nutrition: How to Make Healthier Food Choices. Nutrition: Keeping a Food Diary. Nutrition for Weight Loss: What You Need to Know About Fad Diets. The Truth About Energy Drinks. Overeating in Children and Teens. Home Prevention and Wellness Food and Nutrition Healthy Food Choices Changing Your Diet: Choosing Nutrient-rich Foods. Path to improved health You may not get all the micronutrients your body needs. |
| 20 Foods That Are High in Vitamin A | Natufal information and materials vitakins on this website are not Lean protein sources to constitute a comprehensive guide sourcfs all vktamins of Physical activity and blood sugar control in type diabetes therapy, vitamlns or treatment described on the Natural sources of vitamins. It's the part of plant foods that we can't digest. What parents need to know. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Vitamin B complex refers to the eight B vitamins. It is best to get vitamins and minerals from eating a variety of healthy unprocessed foods. Good cuts of pork include pork chops loin and shoulder. |
| Changing Your Diet: Choosing Nutrient-rich Foods | Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy. When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects. Vitamin and mineral supplements can also interfere with prescription medicines and medical treatments. In extreme cases, for example, where people take times the recommended dietary intake RDI , this can stop the work of anticonvulsant drugs, such as those used in epilepsy. Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI. Taking vitamin and mineral supplements is a short-term measure. The long-term use of some high-dose supplements can lead to symptoms of toxicity. If you feel that you could be lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements. If you need help, see your doctor or a dietitian. Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments. If you are advised to take vitamin supplements, it is a good idea to see a dietitian , who can work with your doctor or other health professionals to provide dietary advice related to your situation. And if you do need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins. Remember, to report any complementary medicines including vitamin and mineral supplements you are taking when you visit any healthcare professional. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake. The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help. About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis. Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida. Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers. For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer. However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium. Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders. Carrots are full of substances called carotenoids pronounced: kuh-RAH-teh-noydz that your body converts into vitamin A, which helps prevent eye problems. Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium. Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy. Eating a mix of foods is the best way to get all the vitamins and minerals you need each day. Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs. When deciding what to eat, check food labels and pick items that are high in vitamins and minerals. For example, when choosing drinks, you'll find that a glass of milk is a good source of vitamin D, calcium, phosphorous, and potassium. A glass of soda, on the other hand, doesn't have any vitamins or minerals. You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices. If you're a vegetarian , you'll need to plan carefully for a diet that includes the vitamins and minerals you need. The best sources for the minerals zinc and iron are meats, fish, and poultry. But you can get these from dried beans, seeds, nuts, and leafy green vegetables like kale. Vitamin B12 is important for making red blood cells and keeping nerves working well. It is found only in animal products. If you don't eat meat, you can get vitamin B12 from eggs, milk and other dairy foods, and fortified breakfast cereals. Vegans vegetarians who eat no animal products at all, including dairy products may need to take vitamin B12 supplements. Lots of people wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods — including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats — you probably get the vitamins and minerals your body needs. There are many supplements on the market, and of course their makers want you to buy them. Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral. Healthy teens usually don't need supplements if they eat a well-rounded diet. Check with your doctor before taking vitamin or mineral supplements. Some vitamins and minerals can cause health problems if you get too much of them. Talk to your doctor or a dietitian if you're skipping meals, dieting, are a picky eater, or have any concerns about your diet. |
| More on this topic for: | Sourced normal to turn to supplements Naturxl an if to supply your body sourcse nutrients Diabetic foot circulation think might be missing from your diet. To get the nutrients you votamins, stock up on high-vitamin foods that are known to pack a nutritious punch. Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth. We need minerals to help us do three main things: build strong teeth and bones control body fluids inside and outside cells turn the food we eat into energy. Riboflavin, also known as vitamin B2, is found in small amounts in many foods. |
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